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Posted by: njdevil13

can anyone link me with cutting formulas (based on LBM) on how to find precise macros needed to cut weight? thanks.


Posted by: Tough Old Man

Jodi..........Jump in


Posted by: Vieope

LBM+FWDxREW/ON:fat+#F$OFF=563463%3www.###dial9


Posted by: XcelKrush

DO NOT use ratios.

.4-.5 grams fat per pound of lean mass
1-1.5 grams protein per pound of lean mass
1-1.5 grams carbs per pound of lean mass(adjust according to weight loss)


Posted by: Vieope

Quote:
Originally Posted by XcelKrush
DO NOT use ratios.
Dale is gonna be pissed.


Posted by: njdevil13

thanks guys. much appreciated.


Posted by: Emma-Leigh

Quote:
Originally Posted by njdevil13
can anyone link me with cutting formulas (based on LBM) on how to find precise macros needed to cut weight? thanks.
How I do it:

1/ Find maintainence calories:
Which, for most active individuals (work out 3-6 times a week, fairly active in your daily live) then you can use either:
~ 2 x lean mass in carbs
~ 1.5 x lean mass in proteins
~ 0.4 x lean mass in fats

Or via calculation of rough calorie requirements:
BMR ~ [(21 x lean mass in kg) + 400] (**variable**)
Add in activity factor ~ 1.4-1.6 x BMR

The 'BMR' calculation has a +/- attached around it. Females, older individuals, those who have been dieting long term, those who are hormonally compromised (thyroid, growth hormone, sex hormones etc) and those who are genetically 'thrifty' may be lower...


2/ Start with the subtraction of 10% calories from your total.
- Keep protein at 1.5g per pound lean mass
- Don't let fat decrease to lower than 0.3g per pound lean mass


3/ Monitor yourself closely and after 2-3 weeks adjust accordingly because, at the end of the day, calculations can mean absolutely nothing!


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cutting link


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